50 tips how to make a relief press
Many people complain about the fact that, no matter what exercises for the press, they do not perform, they are still fat! If you are one of them, then the whole thing might have in your diet. Here are my 50 tips on nutrition to help you lose fat and build a relief press.
1. Believe only real facts. In the process of dumping the fat is no magic. You need to follow a diet. In other words, ensure that you eat and drink, and limit yourself if necessary. If energy consumption is less than the number of calories, you will gain more fat. You must firmly grasp this rule, otherwise all your efforts will be doomed to failure.
2. Maintain or increase muscle mass. In other words, train with weights. Muscles – it is metabolically active matter, they need the calories. The more muscle you have, the more calories needed to maintain them, hence, the more you can eat and still lose fat.
3. Perform aerobic exercise. 45 minutes of work on the stepper or treadmill with a heart rate of 70% of the maximum oxygen consumption can help you burn about 500 calories and increase fat burning.
4. Write program supply. Count how many calories you need to consume per day, depending on the lean body mass, activity level, etc. Share it on the required number of calories you need the number of meals. Forming the menu for each meal, stick to the plan.
5. Be a fighter! Nurture the strength of will – you and only you can control what you eat. So who will win – you or a dish of cakes? Stick to what is included in your diet – and no self-deception!
6. Imagine your end result. Look at yourself in the mirror and try to see into the future. Imagine how you will look after 8 weeks – a slender, lean … So the decision is yours.
7. Drop in better on the TV screen, not in the refrigerator. Get rid of the habit of wandering around the apartment, constantly looking in the fridge. It’s time to grow up! You do so when you were a kid. In addition, there is in fact nothing but a dietary food, right?
8. Hang a picture of where you are in great shape, on the refrigerator door. Every time you open the fridge, you will see Migraine symptoms aura this picture, and it will encourage you to behave properly. But if you’ve never been in a good shape.
9. Hang on the wall of the refrigerator picture fat, ugly fat man in a bathing suit. At least, if you lose your appetite.
10. Do not eat before going to sleep. During sleep, very little fuel is required – all the other calories must be stored somewhere, because it is very unlikely that they will be burned. It will take at least two hours between eating and going to bed.
11. Eat a little but often. Between meals should take no more than 3 hours. Frequent meals maintain a constant energy level and prevent the occurrence of severe hunger.
12. Throughout the day, consume carbohydrates with a low glycemic index. Slowly digestible carbohydrates, such as beans, yams and pasta from durum wheat flour, will maintain a constant blood sugar level. Sahara, contained in some fruits, fruit juices, refined and processed foods, causing large fluctuations in insulin levels. Bursts of insulin increase the postponement of fat. Plus, you will continue to feel hungry and can therefore eat more.
13. You can not sit at the table with a strong sense of hunger. You can consume hundreds of extra calories, if thoughtlessly approach to eating. If you think that you are so hungry you can eat a horse, start with a low-calorie mill loaf of whole grains. It will take some time chewing. And this will be enough to satisfy some hunger. Thus, sitting at the table, you will not go for the food.
14. Eat special nutritional supplements for burning fat. Research scientists confirmed that the thermogenic drugs help the body to burn more fat and keep the dry weight by suppressing appetite and thus increasing the energy level.
15. Eat foods rich in fiber. Salads, green leafy vegetables, etc. fill the stomach, help cleanse the intestines and are negligibly small number of calories.
16. Eat a low-fat food. Not more than 20% of the calories that make up each of the meals should come from fat. How to calculate it? (See item 17).
17. Look at the product label. A huge amount of sugar may be hiding under the label with the words “90% fat free”, “light”, “low fat”, etc. Sugar should be disclosed separately from all the carbohydrates, and should indicate the amount of fat per serving. Well, if indicated on the label data based on the net weight, not calories. You can easily calculate! One gram of fat contains 9 calories.
18. Keep a food journal. Write down there all that you eat and drink, count calories. This is the only way to be absolutely sure that you are within your calories.
19. Avoid the use of so-called “fast food”. Hamburger, french fries and other such food – all that does not correspond to your diet. If you live under the same roof with those who did not agree to put up with the lack of biscuits and chips in your kitchen cupboard and does not want to eat properly, see point 1!
20. Do not go shopping, being hungry. In your bag as a result of this may be a lot of contra-you, but looking appetizing products. In advance make a list and stick to it.
21. Do not go for the products in those shops, where a very rich variety of food. This one accident chocolate bar contains as much fat and sugar! And would you settle for just one?
22. If you are preparing a meal for more than one person, you can apply the dressing separately. If you know the size of your portions, in accordance with this, add the seasoning already directly at the table.
23. Do not speculate. At first all accurately weighed and measured. How many calories are in this huge plate grano-ly low in fat? One of my friends ate on a plate and thought it was fine. I weighed it and literally shocked it with the information that is contained 800 calories there. And that’s not counting milk! Specifically, it is not normal.
24. Stay away from the food. Eat, wash their dishes and go to the kitchen. Go hang out somewhere else.
25. Do not look at advertising. During a food advertising you leave the room. Poydte drink of water, call, go get the mail, etc. For obvious reasons, food manufacturers are constantly releasing new products on the market and touted their advantages just when you are on a diet. (This is especially felt in the evening.)
26. Tell others that you are on a diet. Then you can count on the fact that your friends and relatives may take pity on you and will not be offered a snack to go with them.
27. Do not get too removed from the mirror. If all else fails, and your will power is not enough, remove the shirt and stand in front of a mirror in good light. The best critic – is you. Well you look or bad – looking at yourself in the mirror, you are unlikely to go to the fridge.
28. Praise yourself. A positive attitude can do wonders, affecting your attitude towards your diet and your willpower.
29. cook themselves a meal. Do not count on the fact that any restaurant will want to count calories and prepare for you to eat without butter. Prepare your own meals for yourself in advance and carry.
30. Avoid fad diets. If they are, then only briefly. The only way to get rid of fat is as simple as two and two make four.
31. Do not punish yourself. If you still have broken, go back to your diet back to the place where you have gone with her.You can not make up for it by fasting and excessive aerobic exercise.
32. Allow yourself to relax sometimes. Constant dieting can drive you crazy. At least once a week, eat a pizza or something like that. I do not recommend it in the pre-competition period. But if you once a week, pamper yourself “normal food”, then the results of your diet designed for a long time will not be affected.
33. Eat spices and green tea. Cayenne pepper, red pepper, chili and spicy sauce is not only improve the taste of the non-nutritive food without adding excessive calories, but research shows scientists have a thermogenic effect, which helps to burn more fat.
34. Do not carry loose change. If your pocket is empty, and so will your stomach, no matter how much you’ll meet on the way food stalls and snack bars.
35. Do not spend too much time alone. Talking to someone can help you withstand the interval between meals.
36. Maintain relationships with other people, just like you are located on a diet . Any difficulties require complicity. If the diet you have a fixed idea about the food, which you miss most, your colleagues will help you resist the temptation.
37. Weigh and measure the amount of fat in the body at least once a week. The fluctuations in the range of 0.5-1 kg or so are possible day by day. Weekly results will show your real progress and how effective you are dieting.
38. The photo taken before starting a diet. How would you look awful either, you should strive to look better. The best reward your efforts will be a visible improvement in appearance.
39. endeavor to improve their appearance. If you look as if your favorite accessory – a food basket stuffed with cans, forget it. According to Fernando Lamas, “if you look good, and feel good” – and if you feel good and confident in their appearance, the chance to break the diet you have less.
40. Prepare the first dishes. The main component of the soup – it is water. In the water, there is no calories. The quantity of calories for one meal can be greatly reduced if it is soup. Vegetables, chicken and noodles 100g (weight is indicated for dry product) in combination with 3-4 cups of low-fat chicken broth – it will be a huge amount of food to eat it will need more than an hour.
41. When ordering food in a restaurant, make their own adjustments. Restaurant meals are usually accompanied by some bold garnish, like french fries or potato salad. Ask the waiter to fill in this part of the plate of fruit, low-fat cottage cheese or just boiled potatoes, or make some foods from the menu.
42. Order sauces and salad dressings alone. Even seemingly useful sauces can contain a huge number of calories.Dipping fork in the dressing before you scoop up her food, you will add the taste of food without consuming extra calories.
43. Prepare cocktails. You feel hungry between meals? You can enjoy a cocktail with a high content of protein and low in carbohydrates.
44. Do not skip meals. Forcing yourself to starve, you are doom to fail a diet. Firstly, feeling hungry, the body slows down metabolism to conserve energy, and begins to get rid of the tissues that are metabolically active – that is, the muscles that you are so eager to save. Then you feel very hungry, feed signals that it is time to eat. Unfortunately, when this signal reaches the goal, you empty out the fridge like a hurricane. So eat regularly to avoid overeating.
45. Be creative in cooking. Dietary food bored faster than my wife empties credit card. You want a pizza? A thin pita, fresh tomatoes, low-fat mozzarella and green – get a great pizza, which corresponds well with the diet requirements. Want patty with cheese? Use low-fat cheese. It is only necessary to make a little effort, and diet will be much nicer.
46. to do something. When you have nothing to do, you will find hundreds of reasons to head to the fridge.
47. Part-time -. The most inconvenient for food Even the most disciplined of a diet can not survive without food, sitting in front of the TV in the evening. In that case, keep in the refrigerator is always low-calorie foods that you can chew – fresh herbs, chopped bell pepper slices. If you still have few calories, then filled with air popcorn is perfect – it takes a lot of space and contain at the same time low in calories.
48. Keep the refrigerator half-cooked foods. It is possible to reduce the cooking time to a minimum, if kept in the refrigerator ready turkey breast, chicken breast grilled slices of lean steak, boiled noodles or rice, etc. The less time you give cooking – the less you will have time to intercept the food during this time.
49. As a dessert you can cook the jelly without sugar. It is easily prepared and contains few calories.
50. Eat food supplements. I accept and recommend to all additives such as meal replacement on the basis of whey protein, glutamine and a good multivitamin and multimineral preparation rich in antioxidants. This is very important because dieting increases the burning of fat and the formation of free radicals.